Intermittent fasting is often promoted as a powerful health tool, but many women find that longer fasting windows leave them feeling tired, anxious or struggling with sleep.

In this episode, I explain why much of the fasting research has been carried out in men, and how women's hormones respond differently to prolonged periods without food. We look at cortisol, blood sugar balance and why daily long fasts can interfere with progesterone, oestrogen and thyroid health - particularly in mid-life.

I also share a more hormone-friendly way to approach fasting, so you can support metabolic health without pushing your body into stress mode.

Thank you to Revive Active for supporting this episode of the podcast. I often recommend Revive Active to clients during busy or demanding periods, as it provides broad micronutrient and amino acid support when nutrition or routine isn't quite optimal.

Research & further reading

Fasting places a metabolic stress on the body by signalling energy scarcity. Research suggests women are more sensitive to prolonged fasting than men, showing higher cortisol responses and changes to reproductive hormone signalling when fasting windows are extended. Shorter overnight fasts appear to support blood sugar balance and metabolic health without the same hormonal disruption.

Sources:

• Cleveland Clinic – Intermittent fasting and hormones https://health.clevelandclinic.org/intermittent-fasting-for-women/

• Veri (2023) – Sex differences in metabolic responses to fasting https://www.veri.co/learn/intermittent-fasting-women

• Froy & Miskin (2010) Effect of feeding time on circadian rhythms and metabolism https://pubmed.ncbi.nlm.nih.gov/19949530/

Why intermittent fasting feels different for women's bodies